Author page: thorbeckes

Thursday, March 5th

A) Every 90 seconds, for 18 minutes (12 sets):Split Jerk x 1 repSets 1-2: 1 rep @ 65-70%Sets 3-4:  1 rep @ 70-75%Sets 5-6: 1 rep @ 75-80%Sets 7-8: 1 rep @ 80-85%Sets 9-10: 1 rep @ 85-90%Sets 11-12: 1 rep @ 90-95% Start at a light weight and hit...

Read more

Wednesday, March 4th

A) Every 2 1/2 minutes, for 5 sets: Back Squat x 1 rep Build over the sets. This should be a chance to get a heavy, confident single, not necessarily a 1RM. If you don’t want to work to a heavy Back squat, try this: AA) Three sets...

Read more

Tuesday, March 3rd

A) On the minute, for 8 minutes, Death by Kettle Swings6 American KB Swings 53/35Reps increase by 6 every minute. 6-12-18…and so on (8 min time cap) Rest 3:00  Death by Box Jump Overs5 No Pushup Box Jump Over 24/20Reps increase by 5 every minute...

Read more

Monday, March 2nd

A) 5 sets of:Strict Press x 1 represt 20 seconds Rope Climb x 1-2 reps rest 60 seconds  Build over the sets to a 1 rep max strict press. Use this as a chance to dial in your foot work on the rope climbs. B) 5 sets of:Row 500mrest 2 1/2 minutes ...

Read more

Saturday, February 29th

A) 20 minute AMRAP40 Single DB Goblet Squats (50/35)30 Sit-Ups20 Alternating DB Snatch10 Alternating Single DB Burpee *For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground. (Score is Rounds + Reps)...

Read more

Friday, February 28th

A) Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps  Build over the sets to a heavy set of 3 for the day.  B) For time:2 rounds:15 Push Press 115/7525 Box Jump 24/20 Rest EXACTLY 60 seconds  1 round:30 Push Press 115/7550 Box Jumps...

Read more

Wednesday, February 26th

A) Choose one of the following:1) EMOM x 10: 1, 2, or 3 Strict Muscle-Ups2) 5 Sets of 2-3 Band or Leg-Assisted Low Ring Transitions (add Dip as able)3) 5 Sets of 3 Pull-up Negatives + 3 Dip Negatives  (3 seconds down) If you have Muscle-Ups, then...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531